Luke Eisenberg - Fitness Food Cookbook

Per serving: 248 kcal

The gentle cooking in parcels volatilize neither aroma nor ingredients. The typical Asian spices stimulate the metabolism. Ginger relieves both headache colds and makes the blood less viscous.

Serves 4 meals

1 piece of ginger (so about 40 grams)

1 small clove garlic

4 tablespoons soy sauce

1 teaspoon sesame oil

4 tablespoons rice wine or white wine

4 spring onions

1 large carrot

4 baby bok choy

Salt and freshly ground pepper

2 tablespoons olive oil

12 red mullet (so to so about 50 grams)

2 Sternanise

4 teaspoons sesame

The preparation sequence

Ginger Peel and grate using a fine grater. with a teaspoon of grated ginger expressed through a tea strainer and collect the liquid. Peel garlic and finely shred.

Ginger juice and garlic mix with soy sauce, sesame oil and rice wine.

Clean spring onions in water, Clean and chop the long pieces in 3 centimeters. Clean carrot in water, peel and chop into very thin strips (julienne). clean Paksoi in water, cleaned and the leaves from the stems chop.

Spring onions, carrots and bok choy together in boiling salted water for 2 minutes cooking, simmer (blanch), drain, cold deter and drain well.

4 pieces of aluminum foil so about 30 centimeters x 30 centimeters to crush. On each piece of aluminum foil spread 1/2 tablespoon of olive oil.

Laying The 3 red mullet fillets on the foil and season with salt and pepper.

Distribute vegetables on the fish pieces and season lightly with salt and pepper.

Add the seasoning sauce over the fillets. Cut star anise in half. Dispense 1/2 star anise on each vegetable heap.

Sprinkle with sesame seeds and close the film firmly. Fish packets on the medium hot grill without turning 10-12 minutes cooking, simmer.

A bit of advice

Sprinkle the fish with coriander leaves. The favorite herb Asia fits perfectly with the court and evaluates it on by vitamins, minerals and phytochemicals.

Per serving: 276 kcal

This The preparation process is slightly lighter than the classic "cod in mustard sauce" for but rich in protein, iodine and vitamin D. With one portion can be the daily requirement of proteins and to the essential information needed for work the thyroid mineral iodine cover almost , Vitamin D is important for the storage of calcium in the bones.

Ingredients for 2 meals

2 cod cutlets (shingled, with backbone, so to so about 150 grams)

Salt and white pepper

1 tablespoon oil

50 milliliters of white wine

2 egg yolks

2 tablespoons tarragon mustard

1 tablespoon whipped cream (or soy cream for cooking and refining)

The preparation sequence

Rinse cod thoroughly, including the removal of the bones adhering blood.

A saucepan, Cauldron fill about 4 centimeters high with water, bring water to a boil. Fish with salt and pepper on all sides.

Line the bottom of a steamer or Dämpfkorbs brush with the oil.

Fish put in the basket and put into the saucepan, Cauldron. Put the lid on and steam the fish for 8-10 minutes over high heat, turning after 5 minutes. (The fish is done when the center bone chal- easily from the flesh and the skin can easily be removed.)

Meanwhile, for the sauce a little white wine, egg yolk and mustard with a large whisk in a bowl over hot water (water bath) pitch five minutes creamy.

Cream stir, season with salt and pepper. Place the fish on a plate and put the mustard sauce on the table. Serve with dill potatoes.

A bit of advice

The times when cod was caught so abundant that the whole of Europe ate it as a cheap fast fish are gone. Today he is one of the species that must be protected from extinction. therefore fish lovers should make sure that their cod comes from the declared yet as harmless fishing area of northeastern Arctic when shopping.

Per serving: 261 kcal

Salmon trout provides plenty of protein and vitamins B6, B12, D and niacin. They strengthen the bones, lower cholesterol levels and activate the stomach and intestines.

Serves 4 meals

1 salmon trout (as the 1.2 kg

4 fresh bay leaves

2 eggs (Size: L)

4 kg coarse sea salt

1 lemon

1 bunch dill

The preparation sequence

Rinse lemon in hot water, wipe dry the bowl and then rub fine. Cut lemon in half and squeeze. clean bay leaves in water, pat dry and share with your fingers into small pieces.

The Separating eggs (yolks otherwise use) and egg whites with a whisk frothy.

Sea salt and lemon juice and mix.

Lemon peel and bay also mix with the salt.

Line a baking sheet cake with ready blank parchment paper. Add approximately 1/3 of the salt mass in size and shape of trout on it.

clean Dill in water and shake dry. Spread half the dill stalks on the salt.

The fish rinse and pat dry. give remaining dill into the abdominal cavity.

Laying trout on the salt. Divide the remaining salt on it and press it down well with your hands; making sure that the trout is wrapped around it. In the heated, preheated oven tube Küchenherdbei 200 ° C (with convection: not recommended for gas: to position 3 controller) Bake 45-50 minutes on the middle shelf level.

Remove the fish after cooking in the oven and let it rest for 3 minutes. The salt crust gently break (works best with a sharpening steel, the back of a large, heavy knife or a meat tenderizer) and lift off. Trout with two spoons skin and detach from the bone. Place the fillets on a plate and bring to the table. Serve with small roasted potatoes and aioli or Hollandaise sauce.

A bit of advice

The salt crust seasons only discreetly; their main task is to prevent the evaporation of the water in the fish - thus the meat stays nice and juicy and aromatic. This also works with other whole fish! A rule of thumb for cooking can apply: If the salt crust is light brown, the content is just right.

Per serving: 198 kcal

The John Dory is easily identifiable by the black spots on the back. It provides few calories and fat and high in protein and iodine. The daily requirement of the mineral is already covered by one serving. Iodine is essential for the functioning of the thyroid gland.

Serves 4 meals

1 Peter Fish (ready to cook, headless, so around 1.5 kg)

700 grams of tomatoes (red, yellow and green)

1 bunch scallions

1 bunch basil

Salt and freshly ground pepper

3 tablespoons olive oil (best quality)

125 milliliters of dry white wine (or fish stock)

1 lemon

The preparation sequence

The John Dory cold rinse and drain on absorbent paper or a paper towel.

Clean tomatoes in water herauszerkleinern stem approaches wedge. chop tomatoes into slices and place on a lined finish cutting cake baking paper baking sheet.

Clean scallions, clean water, shred into thin rings and spread on the tomato. clean basil in water and shake dry.

salt and pepper vegetables, drizzle with oil and then put half the basil stalks.

Place the John Dory on the tomato slices and season with salt, white wine or fish stock pour and everything in heated, preheated oven at 180 ° C (with convection: 160 ° C, at gas mark 2-3) so bake about 25 minutes. (The Peter fish is done when the Rückengräte can easily be pulled out and the skin easily detaches from the fish.) Pluck Miscellaneous basil leaves and coarsely chop. Cut the end of cooking the lemon in half and squeeze over the John Dory, sprinkle with basil and bring to the plate on the table.